For the this week....please follow the CFCC Daily programming.
Starting next week I will post a 6 Week Strength Series that will start with a few assessments in the first week to chart your progress. This program is good for those who need to develop/improve a STRENGTH BASE in the Dead-Lift, Squats and Presses. After this cycle I will then program a 6 week Olympic Lifting Series that will focus on the Snatch and Clean & Jerk with strength work still periodized in the daily workouts.
CrossFit Workouts will be posted on CFCC website...supplement WODS into your training schedule 2-3 times a week if applicable.
How strong do you need to be? Well you saw the beasts out their in the Sport of CrossFit...but how strong do YOU need to be to be competitive? Here are some strength base "ranges" I believe are essential for a CrossFit athlete to be competitive nationally....
MEN
Back Squat: 405-435lb
Dead-Lift: 455-500lb
Front Squat: 335-375lb
Press: 150-175lb
WOMEN
Back Squat: 215-255lb
Dead-Lift: 270-315lb
Front Squat: 195-225lb
Press: 115-135lb
Some of you might be in these ranges and some of you may not....how do you get there?
First can you do this...?
Back Squat 2 x BWT
Fr. Squat 1.5 x BWT
Dead-Lift 2.5 x BWT
**ladies if your under 145lb subtract .5 from each
If not that is where you are headed....towards those numbers. More to come...
Any questions please ask.
I can't wait to get started! As soon as my quads re-engage I will jump in! Until then I am trying not to hyperextend my knees with every step. Isn't soreness supposed to get better day after day instead of worse??
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